We’ve been discussing the health and immunity benefits of fasting — including the benefits of improving your cholesterol, blood sugar, and reducing your risks of numerous chronic diseases. A key part of a successful fast is “breaking” your fast with a healthy, hearty meal. To avoid triggering a big jump in blood sugar when eating your first meal after a fast, focus on hearty, filling foods. These grain-free meals are high in protein, very dense in nutrients, and absolutely delicious! The fact that they’re a breeze to make is simply icing on the proverbial cake.

1. Zesty Sprouts and Gorgonzola Raw Salad

Sprouting various nuts and other seeds increases their protein content, makes them easier to digest, and even makes them more nutritious and boosts their antioxidant properties!

This refreshing salad is a great grain-free meal to break your fast, and pairs several homemade sprouts with rich, creamy cheese and a zesty handcrafted dressing that will make you reconsider why you aren’t eating sprouted salad every day! It definitely reinvents the concept of salads and transforms it from a side dish to the main star of your meal.

2 tbsp organic alalfa seeds
2 tbsp raw almonds
1 cup Brussels sprouts, sliced
1 shallot, thinly diced
4 tbsp Parmesan shavings
1/4 cup Gorgonzola cheese
2 lemons, zested and juiced
4 tbsp avocado oil
1 tbsp Dijon mustard
2 tbsp honey, ideally local and organic

First, sprout your alfalfa seeds. This takes 3-4 days, so it’s best to make your sprouts in advance. Simply soak the alfalfa seeds overnight, then drain and place them in a jar sealed with cheesecloth and let the seeds do their thing. You can read more instructions here.

Next, soak and sprout your almonds. Pour the nuts into a bowl and cover with water. Soak them overnight, rinsing them a few times while they soak, which activates the sprouting action.

Once your sprouts have sprouted, mix the honey, mustard, oil, lemon juice, and lemon zest.

In a big salad bowl, combine the cheese, Brussels sprouts, sprouted almonds, shallots, and alfalfa sprouts. Drizzle with the dressing and toss. Enjoy!


2. Low-Carb Cheesy Broccoli Soup

This cozy, grain-free meal is actually keto, meaning it’s almost zero-carb and has a negligible impact on your blood sugar levels and carbohydrate intake. It’s rich and decadent, the perfect dish for a cool spring day. It can also be easily made ahead and packed for work or for school for a gourmet dish (simply use a Mason jar or a similarly sealed container).

5 tbsp. unsalted butter, ideally grass-fed and organic butter
1 large carrot, peeled and diced
3 garlic cloves, crushed
1 tsp smoked paprika
1 tsp ground mustard
1 tsp onion powder
1/2 tsp sea salt
1/2 tsp ground pepper
4 cups chicken broth
6 cups broccoli florets
1 cup nutritional yeast (it adds a cheesy flavor without the dairy!)

In a frying pan, warm the butter and saute the carrots and garlic for a couple minutes.

Add in the spices, salt, pepper and chicken broth. Increase the heat to bring the broth to a boil, then add the broccoli and nutritional yeast

Stir until well mixed. Enjoy!


3. Hearty Egg Bake Casserole

It’s savory. It’s easy. And it’s bursting with flavor and protein, adding lots of healthy calories for a grain-free way to break your fast and help jumpstart your metabolism.

6 organic eggs
1 cup goat cheese
1 lb. cooked ground beef (ideally local, organic and grass-fed)
1 red bell pepper, minced
2 green onions, bulb removed and green part minced
3 tablespoons milk
1-2 cloves of garlic, crushed teaspoon minced garlic, or to taste (Optional)

Preheat your oven to 350 degrees Fahrenheit.

While your oven is heating up, lightly grease a 9×13-inch baking dish.

Whisk your eggs, then add the rest of the ingredients and mix well. Pour into your baking dish and bake for 20 minutes or until your casserole is firm and the top is golden brown. Enjoy!